Chronic muscle and joint pain can limit your daily activities. Many people experience pain and swelling because of ongoing inflammation in the body. While medications can help, you can also support your health by eating certain foods.

1. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines contain omega-3 fatty acids. Research shows omega-3s help lower inflammatory responses that contribute to muscle stiffness and joint pain. These healthy fats also support overall heart health. Try to eat fatty fish at least twice a week. If you do not like fish, consider speaking with your healthcare provider about supplements containing omega-3s. This can help ensure you get enough of these beneficial fats without having to rely on fish-based meals.

2. Turmeric Powder

Turmeric spice is best known for its active compound called curcumin. Curcumin has been studied for its anti-inflammatory effects, which may help reduce joint swelling and muscle tenderness. Turmeric also offers antioxidant benefits, helping your cells fight harmful free radicals. You can add turmeric to soups, curries, or smoothies. For better curcumin absorption, combine it with black pepper. If you prefer supplements, discuss proper dosage and timing with a qualified healthcare professional.

3. Berries

Berries—like strawberries, blueberries, and raspberries—are packed with antioxidants called anthocyanins. These antioxidants protect cells from damage and help control inflammation linked to pain in muscles and joints. Berries can also help slow the breakdown of cartilage. Adding a handful of fresh or frozen berries to yogurt, cereal, or smoothies is an easy way to boost daily nutrient intake. Consistent consumption is key—choose berries as a snack or dessert to keep inflammation in check.

4. Bell Pepper

Bell peppers come in a range of colors, from green to red and yellow. They are rich in vitamin C, which plays a key role in collagen production. Collagen is vital for maintaining healthy cartilage and connective tissues. Bell peppers also contain antioxidants quercetin that combat inflammatory molecules in the body. Red bell peppers often hold the highest level of vitamins, but all colors offer benefits. You can slice bell peppers for salads, stir-fries, or snack plates. Including them regularly can help support joint flexibility and muscle function.

5. Nuts and Seeds

Nuts and seeds, like almonds, walnuts, chia seeds, and flaxseeds, provide essential nutrients that help the body manage inflammation. They are rich in healthy fats, plant-based protein, and fiber. Walnuts, for example, contain alpha-linolenic acid (ALA), an omega-3 fatty acid known to lessen inflammatory markers. Meanwhile, chia and flaxseeds contain lignans and minerals that support overall well-being. You can sprinkle nuts and seeds on oatmeal, toss them into salads, or mix them into smoothies. This simple addition can give your joints a daily dose of inflammation-fighting compounds.

6. Olive Oil

Olive oil—especially extra-virgin olive oil—contains a powerful compound called oleocanthal. Oleocanthal has been compared to nonsteroidal anti-inflammatory drugs (NSAIDs) in its ability to limit certain inflammation-related enzymes. Replacing butter or margarine with olive oil can yield ongoing benefits for joint and muscle health. Olive oil also contributes to better heart health, making it a wise choice for daily cooking and salad dressings. When used routinely, it may help reduce the intensity of pain and support an active lifestyle.